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Components

Weighted Pull-ups

Metcon

Ring Rows

Settings

Workout

Weighted Pull-up + Power Snatch/Burpees

Warm-up

5 Double Push-up Inchworms
10 Scap Pull-ups
15 Banded Low Ext. Rotations / side
10 Banded Ext. Rotations w/ Press
10 PVC Passes
10 PVC Overhead Wall Squats
15 Banded Face Pulls
30 Hollow Rocks
1:00 Couch Stretch / leg
15 Banded Glute Bridges
10 DB Rows / arm (moderate)

Strength

Weighted Pull-ups (5-5-5-5-5)

The Strict Pull-up

12 minutes

Metcon

Metcon (Time)

3-6-9-12-15
Power Snatch (95/65)
Burpees over Barbell

10 minute timecap
Choose a weight you can cycle easily for most of these sets. Weight is not the priority here, be very deliberate in your power snatch form and pace it appropriately. We shouldn't see any singles in this metcon. The burpees is where we want you to push the pedal.

Finisher

To be done on your own time. Focus on quality reps with full ROM and less on the total amount.

Ring Rows (3x Max Reps)

Ring Rows

Want to see some of these movements in action? Check out our .

Whiteboard:

Friday, October 26, 2018

Male Clients

1

Brandon
Thorsten

4pm CrossFit

1 x 5 @ 82 lbs

2

Arturo
Fiero

6pm CrossFit

1 x 5 @ 64 lbs

3

Craig
Kreinest

12pm CrossFit

1 x 5 @ 53 lbs

4

Rob
Fletcher

6am CrossFit

1 x 5 @ 49 lbs

5

Nate
Cobb

8am CrossFit

1 x 5 @ 46.5 lbs

4 reps 53 lbs

6

Ryan
Goderre

5pm CrossFit

1 x 5 @ 45 lbs

7

Denver
Guess

5pm CrossFit

1 x 5 @ 44 lbs

8

Bill
Curci

5pm CrossFit

1 x 5 @ 40 lbs

8

Davey
Melzer

12pm CrossFit

1 x 5 @ 40 lbs

bw, 20 25 30 35 40

9

Adam
Gelfand

12pm CrossFit

1 x 5 @ 37.5 lbs

10

Olivier
Derei

6pm CrossFit

1 x 5 @ 37 lbs

11

Private

4pm CrossFit

1 x 5 @ 35 lbs

11

Jay
Cortez

5pm CrossFit

1 x 5 @ 35 lbs

12

Ryan
Figuerado

5pm CrossFit

1 x 5 @ 28.5 lbs

13

Tony
Huynh

7am CrossFit

1 x 5 @ 28 lbs

14

Chris
Bartley

4pm CrossFit

1 x 5 @ 26 lbs

14

Connor
Miller 🍟 🍔

12pm CrossFit

1 x 5 @ 26 lbs

BW-18-20.5-23-26

14

Ulrick
Matsunaga

6am CrossFit

1 x 5 @ 26 lbs

15

Mark
Patzer

12pm CrossFit

1 x 5 @ 18 lbs

16

James
Tamashiro

6pm CrossFit

1 x 5 @ 13.5 lbs

17

Ken
Nelson

4pm CrossFit

1 x 5 @ 12.5 lbs

Pllllbbbbbb

18

Mike
Tighe

12pm CrossFit

1 x 5 @ 10 lbs

Lost about 70% of my pull strength after the Nicole work out abou...

19

Lenny
T

4pm CrossFit

1 x 5 @ 9.5 lbs

20

Zach
Jones

12pm CrossFit

1 x 5 @ 5 lbs

NO BANDS!

21

Jason
Jarrells

12pm CrossFit

1 x 5 @ 0 lbs

med blu band, med blk band, some at bw

21

Ron
Singer

6pm CrossFit

1 x 5 @ 0 lbs

10 5 5 5 0

21

Salvador
Urena

4pm CrossFit

1 x 5 @ 0 lbs

Green and blue band

21

AJ!
Isabelo

6am CrossFit

1 x 4 @ 44 lbs

biceps sore from monday's pullups

21

Fabricio
🦍

12pm CrossFit

1 x 4 @ 0 lbs

21

Fernando
Flores

6am CrossFit

1 x 4 @ 44 lbs

21

Frank!e
Armas

12pm CrossFit

1 x 4 @ 25 lbs

missed last rep

21

Kevin
Baker

12pm CrossFit

1 x 3 @ 2.5 lbs

Female Clients

1

Heather
Spears

6pm CrossFit

1 x 5 @ 18 lbs

+ 2lb belt

2

Maria
Mercado

6pm CrossFit

1 x 5 @ 5.5 lbs

With the belt

3

Laura
Ringgold

4pm CrossFit

1 x 5 @ 5 lbs

4

Private

5pm CrossFit

1 x 5 @ 3 lbs

5

Olga
Marchuk

8am CrossFit

6 x 5 @ 0 lbs

5

Kim
McGrath

4pm CrossFit

6 x 1 @ 0 lbs

Max hold at top negatives (12 sec)

5

Lisa
Gift

12pm CrossFit

5 x 5 @ 0 lbs

bright blue and green bands

5

Alissa
Cobb

6am CrossFit

1 x 5 @ 0 lbs

blue+orange

5

Camille
Chamberlen

7am CrossFit

1 x 5 @ 0 lbs

skinny red and black band 3 red band

5

Jaclyn
Morbitzer

8am CrossFit

1 x 5 @ 0 lbs

red and blue band

5

Janis
Green

7am CrossFit

1 x 5 @ 0 lbs

Red/blue...stopped after 3 sets..tricep

5

Kait
Pollen

5pm CrossFit

1 x 5 @ 0 lbs

5 w/ orange and red band 4 w/ red band

5

Kym
Janke

4pm CrossFit

1 x 5 @ 0 lbs

1 x 4 at 2.5lbs - think I could have hit it with a little more re...

5

Vienna
Kaiser

8am CrossFit

1 x 5 @ 0 lbs

purple plus black

5

Karli-Mae
Ochoa

6am CrossFit

1 x 4 @ 0 lbs

BW

5

Libby
Lefanowicz

4pm CrossFit

1 x 3 @ 0 lbs

3 at one skinny band

5

Patti
Gerckens

8am CrossFit

1 x 3 @ 0 lbs

blue and thin green band